eCook Meal
Spiced Tofu & Cannellini Bean Mash
with a grated beetroot & fresh chilli salsa
A bright & beautiful protein-packed meal. Golden pan-fried smoky tofu is paired with a garlicky cannellini bean mash. Served with a fresh grated beetroot & chilli salsa and garnished with dried pomegranate gems. Stunning!
Serving guide
Choose your portion size.
BRIGHT SALSA
Pat the grated Beetroot dry with paper towel. Place in a bowl with ½ the sliced onion (to taste). Toss through the sliced chilli (to taste), the lime juice, ½ the dried pomegranate gems, a drizzle of oil and seasoning. Set aside.
CREAMY MASH
Place a pot over medium-high heat with a drizzle of oil. When hot, fry the remaining sliced Onion until golden, 4-5 minutes (shifting occasionally). Add the grated Garlic and fry until fragrant, 1-2 minutes (shifting constantly). Add the rinsed beans and 40ml of milk or water. Once boiling, remove from the heat and place in a blender or mash with a fork until the desired consistency. If it’s too thick, add a splash of milk or water. Season and cover.
FRY THE TOFU
Place the tofu pieces into a bowl. Toss with the spicy flour, and a drizzle of oil. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the tofu until golden and crispy, 2-3 minutes per side. Remove from the pan, drain on paper towel, and season.
DREAMY DINNER
Plate up the bean mash and serve the golden tofu on top. Serve the rinsed green leaves on the side with the Beetroot salsa. Garnish it all with the remaining pomegranate gems. Looks amazing, Chef!
BRIGHT SALSA
Pat the grated Beetroot dry with paper towel. Place in a bowl with ½ the sliced onion (to taste). Toss through the sliced chilli (to taste), the lime juice, ½ the dried pomegranate gems, a drizzle of oil and seasoning. Set aside.
CREAMY MASH
Place a pot over medium-high heat with a drizzle of oil. When hot, fry the remaining sliced Onion until golden, 4-5 minutes (shifting occasionally). Add the grated Garlic and fry until fragrant, 1-2 minutes (shifting constantly). Add the rinsed beans and 80ml of milk or water. Once boiling, remove from the heat and place in a blender or mash with a fork until the desired consistency. If it’s too thick, add a splash of milk or water. Season and cover.
FRY THE TOFU
Place the tofu pieces into a bowl. Toss with the spicy flour, and a drizzle of oil. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the tofu until golden and crispy, 2-3 minutes per side. Remove from the pan, drain on paper towel, and season.
DREAMY DINNER
Plate up the bean mash and serve the golden tofu on top. Serve the rinsed green leaves on the side with the Beetroot salsa. Garnish it all with the remaining pomegranate gems. Looks amazing, Chef!
BRIGHT SALSA
Pat the grated Beetroot dry with paper towel. Place in a bowl with ½ the sliced onion (to taste). Toss through the sliced chilli (to taste), the lime juice, ½ the dried pomegranate gems, a drizzle of oil and seasoning. Set aside.
CREAMY MASH
Place a pot over medium-high heat with a drizzle of oil. When hot, fry the remaining sliced Onion until golden, 6-7 minutes (shifting occasionally). Add the grated Garlic and fry until fragrant, 1-2 minutes (shifting constantly). Add the rinsed beans and 120ml of milk or water. Once boiling, remove from the heat and place in a blender or mash with a fork until the desired consistency. If it’s too thick, add a splash of milk or water. Season and cover.
FRY THE TOFU
Place the tofu pieces into a bowl. Toss with the spicy flour, and a drizzle of oil. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the tofu until golden and crispy, 2-3 minutes per side. Remove from the pan, drain on paper towel, and season.
DREAMY DINNER
Plate up the bean mash and serve the golden tofu on top. Serve the rinsed green leaves on the side with the Beetroot salsa. Garnish it all with the remaining pomegranate gems. Looks amazing, Chef!
BRIGHT SALSA
Pat the grated Beetroot dry with paper towel. Place in a bowl with ½ the sliced onion (to taste). Toss through the sliced chilli (to taste), the lime juice, ½ the dried pomegranate gems, a drizzle of oil and seasoning. Set aside.
CREAMY MASH
Place a pot over medium-high heat with a drizzle of oil. When hot, fry the remaining sliced Onion until golden, 6-7 minutes (shifting occasionally). Add the grated Garlic and fry until fragrant, 1-2 minutes (shifting constantly). Add the rinsed beans and 160ml of milk or water. Once boiling, remove from the heat and place in a blender or mash with a fork until the desired consistency. If it’s too thick, add a splash of milk or water. Season and cover.
FRY THE TOFU
Place the tofu pieces into a bowl. Toss with the spicy flour, and a drizzle of oil. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the tofu until golden and crispy, 2-3 minutes per side. Remove from the pan, drain on paper towel, and season.
DREAMY DINNER
Plate up the bean mash and serve the golden tofu on top. Serve the rinsed green leaves on the side with the Beetroot salsa. Garnish it all with the remaining pomegranate gems. Looks amazing, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R97.33
for 4 servings · R24.33 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Chillies needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Beetroot needs 800 gBulk Large Carrots 3 kg 3 kg at R45.00 · 27% of packR12.00
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Cannellini Beans needs 480 gCannellini Beans in Brine 400 g 400 g at R28.99 · 1.20× packR34.79
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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
Not in the Woolies basket — source these elsewhere:
- Dried Pomegranate Gems
- Spicy Flour
- Non-GMO Tofu
- Lime Juice
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Spiced Tofu & Cannellini Bean Mash?
The preparation time for Spiced Tofu & Cannellini Bean Mash with a grated beetroot & fresh chilli salsa is between 20 and 35 minutes.
What is the total time required to make Spiced Tofu & Cannellini Bean Mash with a grated beetroot & fresh chilli salsa?
The total time required to make Spiced Tofu & Cannellini Bean Mash with a grated beetroot & fresh chilli salsa is between 30 and 45 minutes.
How many servings does Spiced Tofu & Cannellini Bean Mash provide?
4 servings
What are the main ingredients in Spiced Tofu & Cannellini Bean Mash?
Beetroot, Cannellini Beans, Chilli, Dried Pomegranate Gems, Garlic, Green Leaves, Lime Juice, Non-GMO Tofu, Onion, Spicy Flour
What is the nutritional information of Spiced Tofu & Cannellini Bean Mash?
Calories: 428, Carbs: 63 grams, Fat: grams, Protein: 21.8 grams, Sugar: 11.9 grams, Salt: 1295 grams
How do I prepare Spiced Tofu & Cannellini Bean Mash?
FRY THE TOFU: Place the tofu pieces into a bowl. Toss with the spicy flour, and a drizzle of oil. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the tofu until golden and crispy, 2-3 minutes per side. Remove from the pan, drain on paper towel, and season. DREAMY DINNER: Plate up the bean mash and serve the golden tofu on top. Serve the rinsed green leaves on the side with the beetroot salsa. Garnish it all with the remaining pomegranate gems. Looks amazing, Chef! BRIGHT SALSA: Pat the grated beetroot dry with paper towel. Place in a bowl with ½ the sliced onion (to taste). Toss through the sliced chilli (to taste), the lime juice, ½ the dried pomegranate gems, a drizzle of oil and seasoning. Set aside. CREAMY MASH: Place a pot over medium-high heat with a drizzle of oil. When hot, fry the remaining sliced onion until golden, 4-5 minutes (shifting occasionally). Add the grated garlic and fry until fragrant, 1-2 minutes (shifting constantly). Add the rinsed beans and 80ml of milk or water. Once boiling, remove from the heat and place in a blender or mash with a fork until the desired consistency. If it’s too thick, add a splash of milk or water. Season and cover.
What should be prepared from my kitchen to make Spiced Tofu & Cannellini Bean Mash?
Beetroot, Cannellini Beans, Chilli, Dried Pomegranate Gems, Garlic, Green Leaves, Lime Juice, Non-GMO Tofu, Onion, Spicy Flour
How many calories does Spiced Tofu & Cannellini Bean Mash have?
428 calories
How much fat content does Spiced Tofu & Cannellini Bean Mash have?
grams